Tony & Paul Workouts

Tony & Paul - Workout - Legs 165 - Friday 7th September 2018

Today's leg workout went well, did feel a little stiff on leg extensions and due to performing workout at around 10:00 am fasted, used 3 caps of Ignit3 for energy along with 2 scoops of NXT TNT Nuclear Extreme which is another pre workout that me and Tony won from our local gym which includes: Arginine AKG 3,000mg, Citrulline Malate 1,000mg, Acetyl-l-Carnitine 400mg, Caffeine 350mg and Octodrine at 150mg or DMHA which i feel is the effective component of this pre workout with the caffeine whilst other things seem a little low dosed, anyway this with the 3 caps of Ignit3 worked quite well to give me a decent boost in energy levels. I also did stick to my planned calories 2400 and had carbs post workout - i actually hit around 2401 calories and Tony hit a similar amount. This was under 50 grams of fat 150-160 grams of protein and around 320 grams of carbohydrates which i feel is quite balanced for more of a structured refeed, i sourced carbs from 100g white basmati rice which did bloat me a little - Tony had around 250 grams, i then had my normal 200g cajun low fat beef meatballs 200g broccoli along with 1 x 40g Millionaires TPW Brownie, 1 x One Protein Bar Choc Chip Cookie Dough, 1 x Oatein Choc Chip Cookie, 1 x Oatein Double Choc Chip Brownie and 1 x Chocolate Myprotein Skinny Flapjack. I was then supposed to have 6 slices of White Bread but switched it for some Choc & Strawberry Nesquick - and some P2B Choc PB as well as My Proteins Own Original Powdered PB which work great as subs for normal peanut butter due to being much lower in fat - this may have skewed the macros a little but i still estimate around 2400 calories which is around 600-700 below my maintenance level but i feel the carbs were high enough to allow for this to be a successful re feed and not all out cheat day.

If anyone following along can suggest any decent carb based foods for refeed purposes it would be awesome because Tony loves white rice but it bloats me and i find it quite hard to eat in mass quantities.

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Used Ignit3 today 3 caps in morning and going for 2 caps now pre workout, it is giving me terrible anxiety.
 
Had a decent workout today, used 2 caps of Ignit3 prior to my workout along with 6.1 grams of a pre workout known as Knockout 2.0 by Olimp Nutrition from a local store over here in the UK. I have been feeling achy though as if i have flu, physical weakness is one of the sides which i feel may be due to the blood donation last Thursday, i did not even feel like going in the gym today even after the carbs and 2400 calories yesterday and felt like spending most of day in bed and find it hard to get up and down the stairs. I am sure this will pass but will lighten up on front squats tomorrow if still feeling a little off, Re1gn will be coming in handy for tomorrow's leg workout. Also will be checking weight and fat % with calipers and decide whether or not to have carbs after quad workout tomorrow rather than waiting until after workout on Monday. I have been going by feel and how my body is looking to adjust food intake and it has been working great and is totally new to me.
 
Tony & Paul - Workout - Back 81 - Saturday 8th September 2018

Todays back workout went awesome despite feeling a little ****ty prior to workout, was able to go up to 120kg or 264-265 lbs not including bar for corner rows, 264 lbs for narrow grip pulldowns, and 308 lbs for low rows, all of these for 10 reps as my strongest sets, it was the most i have used for pulldowns and low row and maxed out my machine which i am happy with because it dealt with the heavy weights well.

Tony was also very strong and used similar weights to me and went up to around 200lbs on corner v bar rows which is heavy for him and a weight he does not normally use, his strength is going up allot, we also trained abs, i did knee ins on bench and leg raises 3 x 20 of each which i don't think were filmed and Tony did flat situps with a 22 and then 44 lb plate behind his head.

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Sunday 9th September 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 14st 6.25 or 202.25lbs - 8 lbs in one week ( I have lost 8 lbs in one week and it shows because i seem to be retaining much less water on midsection and leaned up allot which i am happy with, calipers indicated a loss of 0.41 % BF - 1.15 lbs fat mass gone in one week - lean body mass is also down 6.86 lbs in one week so i am going to increase overall calories on carb up days to also retain more muscle mass.

Tony 10st 6.25 or 146.25 lbs down 3.25 lbs from last week, but does look bigger and leaner overall calipers indicated a loss of 0.8% BF, or 1.41lbs of fat and loss of 1.83lbs lean body mass. (needs to up calories next week to retain more lean muscle mass)
 
Tony & Paul - Workout - Legs 166 - Sunday 9th & Monday 10th September 2018

Yesterday's quad workout and today's hammy and calf workout went very well.

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Yesterday's calories did go a little high for me and Tony - i ended up consuming 7990 calories, 465.6 grams of protein, 993.5 grams of carbs, 235.2 grams of fat - also used 11 fat binder caps, 6 defuse, 15 white kidney bean and 6 caps of slin max to work as damage control also gained 7.25 lbs today which is not as high as normal when i go higher i end up gaining upto 13.25 lbs in one day.
 
Tony gained more than me and went up 10.25 lbs to 156.5 lbs or 11st 2 1/2.

He did not eat as much as me he had - 4700 calories, 199.25 grams protein, 689.68 grams carbohydrates, 134.44 grams fat.

Confusing AF how he gained 10.25 lbs and i only gained 7.25 when i eat almost double the calories - maybe this is the effect of the Defuse - Slinmax - White Kidney Bean and Fat Binders.
 
paul56778 said:
Todays back workout went awesome despite feeling a little ****ty prior to workout, was able to go up to 120kg or 264-265 lbs not including bar for corner rows, 264 lbs for narrow grip pulldowns, and 308 lbs for low rows, all of these for 10 reps as my strongest sets, it was the most i have used for pulldowns and low row and maxed out my machine which i am happy with because it dealt with the heavy weights well.

Tony was also very strong and used similar weights to me and went up to around 200lbs on corner v bar rows which is heavy for him and a weight he does not normally use, his strength is going up allot, we also trained abs, i did knee ins on bench and leg raises 3 x 20 of each which i don't think were filmed and Tony did flat situps with a 22 and then 44 lb plate behind his head.

[video=youtube;hzrAHQA_Izw]https://www.youtube.com/watch?v=hzrAHQA_Izw[/video]
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Bummer couldn't watch your workout session I'm USA.. got some error code on YouTube.
 
PoSiTiVeFLoW does newer one work, also to skip ads i installed Adblock Plus which is a free app for chrome which is awesome. It skips ads on all youtube videos as well as annoying ones on certain websites which speeds up browsing and puts let stress on pc in general. I really recommend ad blockers to everyone.
 
paul56778 said:
Could be copyright issue which sometimes happens with certain songs for certain countries.
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there are some limitations, but it is kinda awesome compared to what we had when I was a youngster...back in the flintstone age, lol.
 
paul56778 said:
PoSiTiVeFLoW does newer one work, also to skip ads i installed Adblock Plus which is a free app for chrome which is awesome. It skips ads on all youtube videos as well as annoying ones on certain websites which speeds up browsing and puts let stress on pc in general. I really recommend ad blockers to everyone.
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Huh, can't get episode 81 I get the SME copyright content error... But other episodes I can stream just fine.

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Due to yesterday going a little overboard - was supposed to hit around 4000 calories but had just under 8000 me and Tony have fasted since 10:00pm yesterday so now 25 hours, also did workout on just water and creatine today, i am feeling a little hungry now and we do not plan on eating until after tomorrows chest workout so this is gonna be quite a long fast.
 
paul56778 said:
Due to yesterday going a little overboard - was supposed to hit around 4000 calories but had just under 8000 me and Tony have fasted since 10:00pm yesterday so now 25 hours, also did workout on just water and creatine today, i am feeling a little hungry now and we do not plan on eating until after tomorrows chest workout so this is gonna be quite a long fast.
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you have been fasting for 25 hours?

good lord you guys are going to tear it up when you do eat, lol!!!
 
thebigt said:
you have been fasting for 25 hours?

good lord you guys are going to tear it up when you do eat, lol!!!
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We Fasted for 38 hours and performed chest workout in fasted state at around 9:00am.

Then Yesterday I eat 10:064.88 Kcals, 579.82g protein, 1249.86g carbs, 320.1 g fat (Used 6 x Defuse, 2 Slin Max, 24 White Kidney Bean, 12 Fat Binder) weight was 14st 8.75 or 204.75 before - Today day after was 14st 13.75 or 209.75 (was only up 5 pounds which was good considering the calories)

Tony's 7047.15 Kcals, 234.95g Protein, 1225.74g Carbs, 160.23g Fat (used 3 fat binder caps)

Went from the morning 10st 8 to 11st 1 so 148 to 155 lbs so gained 7 lbs in one day from all the food.
 
We also have not eat for 24 hours so far due to eating so much so done another full day fast which will extend until tomorrow and see if we feel like training fasted and then eating afterwards but aim to keep calories much lower for tomorrow.
 
Tony & Paul - Workout - Chest 56 - Tuesday 11th September 2018

Chest workout went well despite being second workout performed in fasted state, had good strength for performing workout at 9:00 am which i was happy with, also performed todays back and arms workout at 9:00 am in a fasted state and set a new PR for hammer strength pulldowns 12 reps with 4 plates per side.

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Tony & Paul - Workout - Back & Arms 56 - Wednesday 12th September 2018

Todays back and arms workout was awesome, strength was great but i did devour 10k calories and Tony had 7 k yesterday so we had to fast all of today, hunger did hit a little when i was in work at 5pm and then again at 7 but right now at almost midnight i am feeling ok, also used 1 serving of Cobra Labs The Ripper Fat Burner in work which helped keep hunger under control and keep me more alert.

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Shoulder workout went well today despite performing workout fasted after 35 hours fasting straight through,

Woke up and took weight - 14st 7 3/4 or 203.75lbs which is down 6 lbs from yesterday

Tony's weight was 10st 9 3/4 so down 5.25 lbs from yesterday.
 
Tony & Paul - Workout - Shoulders 26 - Thursday 13th September 2018

Todays shoulder workout went well despite training after 36 hour fast. Me and Tony will be fasting all of tomorrow because we eat quite a bit yesterday and will eat a little on saturday and then quite a lot on sunday after we annihilate quads and then i plan on doing the proper structured diet from Monday 17th Through to middle or end of october, i want to do something different this year and remain as lean as possible through the colder winter months.

Any way i have stopped eating as i am comfortably full now and had the following today: 7647Kcal, 449.56g protein, 874.8g carbs, 263.61g fat - 75 grams of this was from a full pint of Ben & Jerry's Cookie Core What-a-Lotta Chocolate Ice Cream which is one of my favourites along with Chocolate Fudge Brownie, PB Cup, and Blonde Brownie, also loved the Speculoos Specu Love one which i cannot get any more.

Tony's macros and calories = 2949Kcal, 194.85g protein, 297.43g carbs, 92.74g fat - he did not eat as much as me.

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I workout fasted 1st thing in morning, but if I went a entire day without eating I don't think my strength level would be very high...got to hand it to you guys-you are killing it!!!
 
paul56778 said:
Todays back and arms workout was awesome, strength was great but i did devour 10k calories and Tony had 7 k yesterday so we had to fast all of today, hunger did hit a little when i was in work at 5pm and then again at 7 but right now at almost midnight i am feeling ok, also used 1 serving of Cobra Labs The Ripper Fat Burner in work which helped keep hunger under control and keep me more alert.

[video=youtube;mdMAJN3GcWc]https://www.youtube.com/watch?v=mdMAJN3GcWc[/video]
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beast mode!!!
 
Tony & Paul - Workout - Legs 167 - Friday 14th September 2018

Todays leg workout went great was able to push upto 7 plates on each side squat machine for 10 reps which was a new personal best, also managed 20 reps on first set of leg extensions on first set, and put many 45 lb plates on top of calf machine and held them in place with chin. Me and Tony use Friday as out heavy calf annihilation workout and then Mondays is lighter and more reps to allow for them to get more varied stimulation.

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Strength was good for yesterday's leg workout despite fasting for 18 hours prior to workout and being on feet for 8 hours prior to workout to complete work in local gym, also today's back workout went well fasted again, i think today's workout was completed on 36 hour fast and we did 38 hours straight before having our first lean protein low carb low fat meal, and i had a few protein bars.

Todays Macros For Me: = 1874 Kcal, 187.4g Protein, 31.8g Carbs, 70.8g Fat.

Tonys = 714 Kcal, 142.4g Protein, 16.88g Carbs, 6.74g Fat.

I could have eat less but wanted to eat some protein bars, mainly grenade carb killa bars - 1 x banana armour, 1 x chocolate crunch,1 x prosupps mybar cookie dough crunch, 1 x muscle pharm combat bar cookies and cream, and 1 x one bar peanut butter chocolate cake and 1 x one bar chocolate brownie as well as a chocolate and peanut butter nutramino go protein bar.
 
Tony & Paul - Workout - Back 82 - Saturday 15th September 2018

Todays back workout went very well even though was performed after 37 hour fast, got a pretty decent pump as well which surprised me.

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Sunday 16th September 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 14st 4.25 or 200.25lbs - 2 lbs in one week ( I have lost 2 lbs in one week and it shows because midsection has leaned up even more which i am happy with, calipers indicated a gain of 0.44 % bodyfat +0.81 fat gained in one week - lean body mass is also down 2.81 lbs in one week so i am going to maintain diet and reassess next week due to changing up diet dramatically which usually throws of caliper readings for the week, if this happens again next week i will changing the diet again.

Tony 10st 6.75 or 146.75 lbs up 0.5lbs or 1/2 pound from last week, but does look bigger and leaner overall calipers indicated a gain of 0.39% bodyfat, or 0.6lbs of fat and loss of 0.11 lbs lean body mass. (again minimal change in caliper readings so will be retesting next week before making any dietary changes)
 
Will be going into train quads soon, and update on how session went, also today is going to be an all out full on cheat day for us.
 
Update From Yesterday's Very High Calorie Day

Yesterday's Macros For Me: = 13:623.88 Kcal, 634.78g Protein, 1569.31g Carbs, 530.83g Fat. +10.25lbs in one day upto 15st 0 1/2 or 210.5 lbs

Tony's = 10:149.8 Kcal, 327.2g Protein, 1450.65g Carbs, 349.51g Fat. + 10.5 lbs in one day upto 11st 3 1/4 or 157.25lbs.

We both gained around 10 lbs despite me being 50+ lbs heavier than Tony.

Today = Complete Fasting Day and then tomorrow for me will be 1600 calories, then probably around 2400-2800 on Wednesday for a carb refeed and then total fast planned for Thursday before going back to 1600 then the day after adding in carbs and then fasting, we are going to try this method of dieting to lose more fat. We are aiming to do the opposite this christmas and stay as lean as possible and even cut up until christmas carb up days should keep thyroid function a little better than when we have done all out very low calorie modified PSMF style diets.
 
paul56778 said:
Shoulder workout went well today despite performing workout fasted after 35 hours fasting straight through,

Woke up and took weight - 14st 7 3/4 or 203.75lbs which is down 6 lbs from yesterday

Tony's weight was 10st 9 3/4 so down 5.25 lbs from yesterday.
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I regularly do 36 hour fasts as well and have also noticed that it does not impact my strength levels. Also for me, it has been an easier on lifestyle than doing consistent low calorie pmsf diets. Glad to see it also work for you!
 
primolift00 said:
I regularly do 36 hour fasts as well and have also noticed that it does not impact my strength levels. Also for me, it has been an easier on lifestyle than doing consistent low calorie pmsf diets. Glad to see it also work for you!
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Upto 20 hours without food now, i am feeling a little hungry now though, i aim to complete tomorrows chest workout early so i can eat post workout but will be keeping calories at around 1600 - Wednesday will be a higher carb day of around 2800-3000 calories mostly post workout all from carbs, i will keep fat and protein intake reduced so it is a proper refeed and keep performing these every few days to stop thyroid hormone production from dropping. I also aim to fast Thursday after the carb up, this is a newer way of dieting, if my lean body mass is down on calipers this week me and tony will go back to eating every day and just revert to our normal intermittent fasting 16/8 - 18/6 - 20/4 or even 22/2 which has been carried out on some days.
 
Have been feeling quite tired today but still had a great workout, i have L-Carnitine in a range of capsule, tablet and liquid forms as well as powder versions which came in an order last week which i always consume at a dose of around 2 grams per day, 1 in the AM and 1 pre workout.
 
Tony & Paul - FOOD - ReFeed Day 63 - Sunday 16th September 2018

Here is the video of most of the food we consumed yesterday.

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Tony & Paul - Workout - Legs 168 - Sunday 16th - Monday 17th September 2018

Sundays quad workout and yesterdays hamstring and calf workout, sunday was great i performed workout in fasted state with Tony and i had massive energy and decent strength, yesterday's hamstring and calf workout - strength was still there but did not feel that energetic, also did a complete fast yesterday which did cause for me to get hungry last night, also i find i am able to hold back easier on caloric consumption when fasting for long time periods because it really makes you appreciate your food more, i managed to keep calories at 1570 today and tony hit around 750 so we are both low today. We will be training in the morning fasted tomorrow and then eating carbs tomorrow i plan to hit around 3000-3200 calories max and tony is aiming for 2800 max. (also will be avoiding lean meats for meal and all protein shakes to allow for high carbs with low to moderate protein and low fat which is how a structured refeed is supposed to be, we will try this to see if it benefits us in terms of additional fat loss, also want to keep very lean this winter and do the opposite, cut through the cold months and then maybe add more lean mass in the spring - summer next year.

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paul56778 said:
Sundays quad workout and yesterdays hamstring and calf workout, sunday was great i performed workout in fasted state with Tony and i had massive energy and decent strength, yesterday's hamstring and calf workout - strength was still there but did not feel that energetic, also did a complete fast yesterday which did cause for me to get hungry last night, also i find i am able to hold back easier on caloric consumption when fasting for long time periods because it really makes you appreciate your food more, i managed to keep calories at 1570 today and tony hit around 750 so we are both low today. We will be training in the morning fasted tomorrow and then eating carbs tomorrow i plan to hit around 3000-3200 calories max and tony is aiming for 2800 max. (also will be avoiding lean meats for meal and all protein shakes to allow for high carbs with low to moderate protein and low fat which is how a structured refeed is supposed to be, we will try this to see if it benefits us in terms of additional fat loss, also want to keep very lean this winter and do the opposite, cut through the cold months and then maybe add more lean mass in the spring - summer next year.

[video=youtube;DZdm8Tii4eA]https://www.youtube.com/watch?v=DZdm8Tii4eA[/video]
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paul you are a real wealth of information and you are putting your knowledge to good use, you are beastmode!!!

every serious lifter should be subbed to this thread imo!!!
 
paul56778 said:
How does RXS Radiate Compare to Ignit3?
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the og radiate powder hit stronger stim wise and was better for appetite control...ignit3 was very good for mood and supplied a more mellow stim affect[at least for me]….have not tried the radiate caps.
 
thebigt said:
the og radiate powder hit stronger stim wise and was better for appetite control...ignit3 was very good for mood and supplied a more mellow stim affect[at least for me]….have not tried the radiate caps.
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I can get both from strong supps and suppremacy and have just got another bottle of ignit3 but on my next order may go for radiate caps to see how they compare.
 
Tony & Paul - Workout - Chest 57 - Tuesday 18th September 2018

Yesterday's chest workout went great workout was performed early at around 8:45 am but strength was still great also performed in fasted state from not eating all of Monday, i find my strength levels are pretty decent after a 36-38 hour fast so may keep this as a regular thing, we both will be going back to our normal 16-8 to 20-4 fasting though if we are down LBM on caliper readings.

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Tony & Paul - Workout - Back & Arms 57 - Wednesday 19th September 2018

Todays back and arms workout went quite well, did feel a little less strength but still had a great workout, after workout me and Tony had a higher carb day today where i went up to around 3700 calories, IIRC 280g protein, 450-480g carbs and 79-80 grams of fat, will be aiming to keep the fat lower next time, reason intake was higher on protein and fats was because of the protein bars that i added in.

Tony Consumed Around 3200 calories, 173g protein, 574gcarbs and 18.45g fat, so a little better than mine for a proper refeed.

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paul56778 said:
Todays back and arms workout went quite well, did feel a little less strength but still had a great workout, after workout me and Tony had a higher carb day today where i went up to around 3700 calories, IIRC 280g protein, 450-480g carbs and 79-80 grams of fat, will be aiming to keep the fat lower next time, reason intake was higher on protein and fats was because of the protein bars that i added in.

Tony Consumed Around 3200 calories, 173g protein, 574gcarbs and 18.45g fat, so a little better than mine for a proper refeed.

[video=youtube;rwN11HhyoRw]https://www.youtube.com/watch?v=rwN11HhyoRw[/video]
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for the amount of cals you consumed I think ratio is decent!!!
 
I feel it was ok to aid in building muscle - high carbs - high protein and moderate fat, i will be aiming for the next one to be more like Tony's though, he was under 20 grams of fat and had almost 600 grams of carbs - he eat like 300 grams of white rice though which turns out to be more like 900 grams when boiled and he also had around 300 grams of rice puffed cereal. I went for 100 grams of white rice - i cannot eat the massive bowl full like him without it sitting too heavy on my stomach.
 
Tony & Paul - Workout - Shoulders 27 - Thursday 20th September 2018

Todays shoulder workout went great was able to use the 95s for single arm shoulder press for 10 reps i normally use the 82.5lb dumbbells so this was an improvement over last week, me and Tony also performed the workout fasted and will not be breaking the fast until after the leg workout tomorrow morning, all of my workouts lately have been fasted in the mornings which seems to work well, we did train a little later today at 4:00pm but strength and energy was still great from the carbs consumed from yesterday's refeed, i feel that it is what you eat the day prior that affects workout performance the following day, at least that's what works for me and Tony.

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Tony & Paul - Workout - Legs 169 - Friday 21st September 2018

Yesterday's leg workout went great, strength was not that bad due to performing the workout in a 40 hour fasted state, max strength was a little down compared to last session because we both hard a high carb day last thursday.

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Tony & Paul - Workout - Back 83 - Saturday 22nd September 2018

Today's back workout was in our own gym, strength was still good and was able to push upto 6 plates on corner rowing for last 2 sets of 10, my max has been 7 plates, i feel lighter on pull ups which made them easier to perform today and had another great workout, also calories have not been too high, around 1730 yesterday for me and 2012 today keeping protein high, Tony has been low on around 720 calories for yesterday and today, i will see how tomorrow goes and if i want to hit 2000 calories, if not i will try and get by with a little less because our carb up day is planned for Monday, i will aim to keep as close to 3800 calories for Monday and maybe jump to 4000 but want it to be a proper refeed all from carbs and keep calories reduced e.g. not 8-12 thousand to still allow for decent fat loss progress to be made, we plan on performing this mini cut until end of october.

Also i just received a new tub of Defuse from Evomuse due to only having 30% left in my current tub and SNS Glycophase which will be replacing my current tub of SlinMax, i also have received another pot of Ignit3 which i will be using for the next month.

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Sunday 23rd September 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 14st 4 or 200 lbs - 0.25 lbs in one week ( I have lost 1/4 lb in one week and it shows because midsection has leaned up even more which i am happy with, calipers indicated a loss of 0.16 % body fat -0.33 lbs fat loss in one week my lean body mass is also up +0.09 lbs in one week so i am going to maintain diet for all of next week because progress has been great this week, i always find this when changing diets, caliper readings are not so accurate for the 1st week.

Tony 10st 7.75 or 147.75 lbs up 1 lb or 1 pound from last week, but does look bigger and leaner overall calipers indicated a loss of 0.32% body fat, or 0.41 lbs of fat and gain of 1.41 lbs lean body mass. (more of a change here this week due to lean mass being up 1.4 lbs which is more of a change from last week, this is great considering the cheat day we had last sunday which for him was 10,000 calories + which seemed to have no impact on fat gain.
 
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